Wellness Articles

An endurance event, like a bicycle race or marathon, requires an athlete to expend energy over hours of physical activity.

An eating strategy to maximize energy for the competition will include meal modification days before the event, as well as incorporation of fluids and snacks into the racing protocol.

Formulas for eating regimens and fluid replacement will need to be adjusted through trial and error, nonetheless, to reflect personal preferences and performance needs.

Carbohydrate loading is part of race preparation for a number of endurance athletes. Following such a regimen boosts muscle glycogen, the fuel that powers your muscles, by 20 to 40 percent above normal levels.

Here are the general recommendations for carbohydrate loading, complete with sample menus

Carbohydrate Loading

Begin to taper-down workouts seven days before the competition. During the first three days of tapering, your daily food intake ought to meet your weight maintenance caloric needs with 50% of calories coming from carbohydrates.

To figure out your individual caloric needs, attempt using the Nutrient Analysis Tools and System website.

2000 Calorie Menu (50% of calories from carbohydrate)

• Breakfast - 1 cup (c) of orange juice, 1 whole wheat English muffin with 2 tablespoons (T) of “light” cream cheese

• Lunch - Turkey sandwich [3 ounces of lean turkey, 1 ounce of cheese, 2 slices of whole wheat bread, lettuce, tomato, and two teaspoons (t) of mayo], 1 medium apple, and 2 T of peanut butter

• Dinner - Pasta [1-. c of pasta, . c of marinara sauce, 5 small meatballs (lean), 2 T of parmesan cheese], 1 roll, 1 c of salad with 1 T of low-fat dressing, and . c of low-fat pudding topped with . c of strawberries

• Snack - 2 T of raisins

Carbohydrates should provide 70% of sum calories for the second three days of workout tapering.

2000 Calorie Menu (70% of calories from carbohydrate)

• Breakfast - 1 c of orange juice, 1 big whole wheat bagel with 2 T of “light” cream cheese

• Lunch - Turkey sandwich (2 ounces of lean turkey, 2 slices of whole wheat bread, lettuce, tomato, and 2 t of mayo), 1 ounce of pretzels, and 1 medium apple

• Dinner - Pasta [1-. c of pasta, . c of marinara sauce, 3 small meatballs (lean), 2 T of parmesan cheese], 1 roll, 1 c of salad with 1 T of regular dressing, and . c of low-fat pudding topped with . c of strawberries

• Snack - 1/3 c of raisins

Lastly, take a rest from exercise the day before the competition.

A final high-carbohydrate, low-fat meal should be consumed 3-5 hours ahead of the race to ensure the food will be out of the stomach ahead of the race begins. an example of this kind of meal is a whole-wheat bagel with low-fat yogurt and a banana.

Entering a race properly hydrated and then maintaining fluid and electrolyte levels throughout the competition aren’t only important for achieving optimal performance, but also for avoiding hazardous states of under- or over-hydration.

Fluids lost through sweating ought to be replaced in order for the body to properly regulate its internal temperature, but consumption of too much water may cause  a perilous imbalance in body chemistry.

Regrettably, taking in the proper amount of fluid during exercise isn’t always easy, because thirst is rarely an accurate measure of fluid needs.

Attempt using the USA Track and Field organization’s tool for deciding an individual hydration plan. the following hydration guide should be adjusted according to the results of your self-test.

Approximately 15-20 minutes ahead of the race starts, drink 3-4 fluid ounces of an isotonic beverage that will provide a moderate carbohydrate boost for energy.

Isotonic Drink

• 1 liter water

• 50 grams sugar OR 250 ml fruit juice concentrate

• 1 pinch salt

If you plan to use sugar in the drink, you’ll want to bring water to a boil and then add the designated amounts of sugar and salt. Stir until the solids are dissolved, let the liquid cool, and refrigerate.

If you plan to use fruit concentrate, you can simply mix the ingredients together in a bottle and store in the fridge until used.

When the race starts, follow your previously determined “Program for Optimal Hydration.” the fluids taken in can deliver needed energy to the muscles as glycogen stores start to fall.

Studies have shown that eating 0.7 grams of carbohydrate/kilogram of body weight/hour of exercise will increase endurance.

This amounts to approximately 38 grams of carbohydrate for an individual who weighs 120 pounds, or 60 grams for someone who weighs 190 pounds.

These carbohydrate needs can be met by consuming a high carbohydrate energy bar, 1 big bagel, . cup of dried fruit, approximately 24-fluid ounces of sports drink, or the isotonic beverage described above.

Trying out these new meal and fluid programs and adjusting as necessary during training will help you develop an individualized strategy to reach your maximum riding potential. Good luck!  

The Internet can be a good resource for health and fitness information, but it is great that you are double-checking your findings.

In particular because there isn’t much support for the claim that long cardio workouts cause your body to store more fat. Nonetheless, there is good evidence that high-intensity interval training (HIIT) is an effective fat-buster.

HIIT, or interval training, is characterized by alternating between periods of high- and low-intensity activity during a workout.

For example, in lieu of running at a steady pace for 30 minutes, you might alternate between sprinting for one minute and then walking or jogging for two minutes. This fast/slow technique seems to maximize fat-burning.

As reported by a study published in the Journal of Applied Physiology, participants burned more fat (and showed improved cardiovascular fitness) after only seven sessions of HIIT over two weeks.

HIIT might work by training mitochondria (the cell’s energy centers) to burn fat calories before carbohydrate calories.

In general, high-intensity or aerobic exercise burns more fat than low-intensity exercise. For example, you’ll burn more fat calories by running for 30 minutes compared to power walking for the same period of time.

What counts as “high” or “low” intensity exercise varies from person to person, also depends on your heart rate.

Be certain to check out Body fat and exercise intensity to calculate your target heart rate during a high intensity workout.

The majority of  fitness professionals also recommend mixing up your workouts to add in weight training along with aerobic activity to build muscle and burn fat more efficiently.

Locating a variety of ways to workout that you in truth enjoy (whether it is cycling, dancing, running, or yoga) will also help you burn more fat in the long run - when you’re having fun, you might be more likely to workout longer and more often, and avoid burnout.

Before you start interval training or start a new exercise regimen, you could want to consult with your healthcare provider.

Parched after a workout, a individuals might be tempted to grab the nearest sports drink to help rehydrate and reenergize. Truly, water is the best option for most individuals post-exercise.

Your body depends on water to sustain chemical reactions and to maintain correct body temperature. It’s possible to lose up to a quart of water during an hour of exercise through sweating, which may lead to dehydration if fluids aren’t replaced.

Drinking water before and during exercise also has benefits for performance.  

Here are some tips for healthful hydration

• Consume 20 ounces of water during the two- to three-hour period before you decide to start exercising.

• Consume 8 ounces of water during your warm-up.

• For every 10 to 20 minutes of activity, drink 8 ounces of water.

• Within 30 minutes of finishing your activity, drink 8 ounces of water.

• For every pound of body water you lose during exercise, drink 16 to 24 ounces of water.

• Drink cool water as it’s more quickly absorbed by your body than warmer water, and it’s less likely to cause cramps.

• Avoid drinks that contain caffeine, a diuretic. They can also cause the jitters and shakes.

• Steer clear of alcohol, also a diuretic. In addition, it’s a poor energy source, and can depress the heart and nervous system.

• Make hydration a part of your daily routine.

If you are an endurance athlete and workout for longer periods of time (more than 45 minutes), you might want to opt for a sports drink to fuel your muscles and replace electrolytes (such as salt) that are lost in sweat.

There are a number of brands and flavors and several low-sugar energy drinks have recently been introduced to the marketplace. If the taste of these drinks is too strong for you, consider diluting them with cool water.

As always, listening to your body is good advice when it comes to hydration.

Unfortunately, thirst alone is not a good indicator of how much you need to drink, because thirst is quickly quenched by drinking very small amounts of water; additionally, once you notice thirst, you are already on your way to dehydration.

An easy way to check your hydration level is to notice the color of your urine. If it is a dark yellow or orange color, you may probably use some plain old water.

A hydrated body excretes nearly clear-colored pee (although taking certain vitamins or supplements may turn your pee darker in color).

Do not forget, these tips for hydration apply to any kind of activity and you don’t have to be a marathon runner to benefit from quenching your thirst. Stay hydrated, have fun, and good job with those workouts!

This might seem like bad news, but it simply isn’t possible for every human being to have a stomach as flat as some models we see in magazine and newspaper ads, on the sides of buses, and, well, just about everywhere.

The fact of the matter is that a really flat stomach may not be in the genes!

Among a lot of other physical traits, a person’s genetic makeup decides the shape of internal organs (e.g., stomach, intestines, liver, kidneys).

Depending on these organs’ shapes and sizes, they might or might not contribute to a slight roundedness of our stomachs. Another aspect of body shape under genetic control is body fat distribution.

Your body may naturally store more fat around your waist than in other areas of your body.

When done correctly, crunches may be a good way to strengthen abdominal muscles and the lower back. However, ab work alone will not burn fat of the stomach region particularly.

It is a myth that a rigorous sit-up routine will guarantee a flat tummy. Instead of concentrating so much on your stomach, why not attempt an exercise programthat works out a greater range of muscle groups and involves some cardiovascular fitness?

If there really is fat to be lost around your stomach, running, swimming, or biking regularly will be more effective at burning it than only doing sit-ups.

You may also want to examine your consuming plan; a healthy diet is a good idea for anyone. and in conclusion, keep in mindthat a flat stomach is not necessarily the essence of beauty or an indicator of good health.

You may find that eating nutritiously, exercising regularly, and accepting your body’s natural shape and size will help you feel good about yourself and your stomach.

Exercising has countless benefits for health, happiness, and if it matters to you, appearance. It sounds as though you know what you need to do, but want some suggestions on where to do it.

It is true, some health club can feel intimidating. Notwithstanding, most everyone at the health club has had that same feeling at one time or another; it is common to feel nervous about joining a new health club regardless of body size.

In reality, fitness center users come in all shapes, sizes, and ages.

If you have already found a facility, know that a number of gym offer a complimentary training session or two to show you how to use the machines and help you devise a workout program.

A quality facility hires employees with a full understanding of “gymphobia.”

Investing some time to get oriented can help relieve some anxiety you experience during future visits as you will be able to strut right in and jump into your workout.

When you’re still searching for a fitness home, consider that the YMCA/YWCA, local community centers, and independent fitness center often feel more down to earth and less intimidating than many larger, chain fitness center.

As you’re considering which facility to join, it is definitely fair to ask for a tour and a trial membership.

Visit the location at different times of the day as early morning exercisers might seem very different than a mid-afternoon or late evening crowd. Be sure to look around for members who you feel are similar to you and ask them about their experience.

Don’t forget about exercising outside - running, bicycling, hiking, and walking immediately come to mind. Fresh air does the soul good.

When you’ve ever played a sport or wanted to learn a new one, consider joining a team or a league. There are a broad range of options, from dodge ball or softball to tennis and bowling.

Leagues often offer options for beginners and seasoned athletes alike with the bonus of meeting some new friends.

Just like with your first day of a new job or school, you begin out not knowing many individuals and not being sure of what to do, but, within a short time, all that changes. Going to a fitness center a team practice, or to the park to run won’t be too much different.

Think of your “gymtimidation” reduction efforts as a part of your entire workout - the more you stick with it, the easier it’ll get.

And remember, gym’s are places to get and stay healthy - not beauty pageants or Olympic competitions. Fitness Center’s who disagree might consider shaving a few pounds off their egos.

Finally, remind yourself that working out is something you have committed to do. Schedule it on your calendar and grab a partner - you can encourage and motivate each other.

It is not necessarily “good” or “bad” to eat before practice or a game - it really depends on what and when you’ve eaten that day.

Ideally you intend to eat so you have energy, but you do not want to eat so that you feel too full and/or experience discomfort. It’s a matter of balance.

Research shows that eating before exercise, as opposed to exercising on an empty stomach, improves athletic performance.

Normally, a snack taken before an activity will help fuel you for that practice or game (based on how long the sport lasts), also help you from becoming over hungry after the workout.

That being said, consider the following

• It usually takes our bodies about three or four hours to digest a moderate sized meal and about one or two hours to process a light snack (these numbers depend a lot on the kind of food you’re eating, not to mention your very own metabolic rate).

It is a good idea to allow some time for digestion prior to any strenuous activity.

• When you’ve practice or a game late in the afternoon, eat breakfast and lunch. Include plenty of complex carbohydrates, such as whole grain cereals, fruit, and vegetables.

These replace muscle glycogen (our bodies’ storage form of carbohydrates), and are important, namely when you exercise every day.

Without replacing glycogen, your muscles will feel weak and performance may suffer.

• Remember to keep well hydrated. Our muscles are approximately 70% water and dehydrated muscles perform poorly, too. Drink water throughout the day.

• One meal or one snack is not going to make up for a typically unhealthy lifestyle. Eating well assists contribute nutrients your body needs on a continual basis. Apply some of these suggestions regularly.

Choose primarily whole grains, fruit, veggies, lean meats, and low-fat dairy. Drink plenty of fluids all the time - it is really important to replace losses from exercise.

Don’t go longer than 4 hours without consuming, and plan healthful or energy boosting snacks in-between larger meals.

Snack ideas for pre-game or pre-practice

• fruit (e.g., bananas, oranges, apples, or grapes)

• fruit juices

• unsalted crackers

• graham crackers

• bagels

• non- or low-fat yogurt

• pretzels (preferably with little or no salt)

• low-fat soup, like vegetable

High in carbohydrates, these foods are rapidly digested and absorbed. Finish consuming at least one hour before your practice. Foods high in fat, protein, and fiber take longer to digest and could cause discomfort.

Experiment with various choices. and avoid attempting a new food before a competitive event… just in case.

Although it may seem like perfect bodies are everywhere, what you see is not always what you get. Most  ads featuring toned supermodels with flawless skin are the work of talented artists using computer technology to alter and reshape bodies to an unrealistic ideal.

This airbrushed body type may realistically be achievable for a fragment of the population. In reality, a “perfect body” is merely a technological illusion for most of us.

Before making a decision about getting liposuction, you could also want to peruse Liposuction - Permanent fat removal?

Have you spent time thinking about what keeps you from accepting your body the way it currently looks?

Is your envisioned shape and size realistic? Do you’ve family members with similar body shapes? If you find this to be the case, it might be easier to accept your body as a part of who you are.

Attempt to shift the focus from the shape of your thighs to what they can do for you for strength, movement, flexibility, pleasure, and other invaluable functions and sensations.

Women generally carry their weight in their hips and thighs and for many; it is challenging to lose weight in these areas.

Although resistance training exercises will help tone and shape your legs, spot lowering fat just is not physiologically possible.

An increase in exercise combined with a decrease in calories consumed ought to help you slowly lose some fat and build muscle tone.

Yes, the old standbys - consuming well and exercising - are two ways to help stay healthful and feel good about ourselves. Mypyramid.gov provides some useful resources on both sound nutrition and physical activity.

Consider consulting with a dietitian or nutritionist for a “nutritional check-up” to be certain you’re getting all the necessary nutrients in the proper amounts.

Next, consider including cardiovascular and resistance exercise in your fitness plan.

Resistance training needs to incorporate all muscle groups for the development and maintenance of lean body tissue.

These exercises assists strengthen bones and muscles, and keeps your metabolism hummin’.

Cardiovascular exercise provides numerous health benefits, including an increase in energy expenditure.

A qualified fitness trainer, available in most campus and community fitness facilities, may assist you with proper techniques for both kinds of activity.

Realistic objectives, some self-acceptance, and a little guidance may keep you moving in the right direction to becoming a superstar in your swimsuit and your own skin!

Staying well-hydrated is extremelyimportant for an active athlete.

It’s excellent that you want to make staying hydrated as easy and healthful for your body as possible. In this case though, you’re in luck - health and preference coincide!

In a happy coincidence of what feels good and what has good for you, it is actually cold water that’s advised when exercising vigorously.

During intense physical activity, the body’s core temperature rises above the normal 98.6.F (37.C). Drinking cool water reduces the body’s temperature and helps it settle back to its normal range.

Studies have also shown that cold water 41.F (5.C) is absorbed more rapidly from the stomach than warm, abating dehydration and permitting you to play harder and enjoy your game of soccer even more.

Sweating also assists to lower the body’s temperature, but through sweating we lose a lot of water, so it is important to keep drinking.

The body is smart and often craves what it needs. That does not mean you should’ve an ice cream sundae every time you get a hankering, but in this case, cold water is what you want and cold water is what your body uses best.

That said, if the only water around is warm, or if some prefer it warm, that is ok too. the main point is - listen to your body, stay hydrated, and have fun!

There are plenty of things you are able to do to help reduce unwanted flabbiness and be on your way to stronger, well-toned arms. First and foremost, a sound, well balanced consuming plan is a excellent first step toward trimming body fat.

When you’re uncertain about what to eat, consider meeting with a dietitian to find out about proper nutrition and create your own food plan.

Once you’ve planned your consuming routine, the next step is to coordinate your exercise. It is usually recommended to have some activity in the life most days of the week.

Aim for at least thirty minutes of moderate intensity exercise at least three times a week. If you are not at this level yet, start gradually and work up to it gradually.

Examples of moderate intensity cardiovascular activity include walking at a brisk pace, roller skating, jogging, cycling, etc. You ought to break a sweat and be able to reasonably hold a conversation.

Both resistance training and cardiovascular activity are advised to improve yourfitness level. Positive results are best seen when both are included in training.

Remember, though, that resistance training will help you tone, but it will not rid your body of excess fat in a specific area, for instance, on your arms.

For strengthening and toning your arms, there are quite a few exercises you can do. If you do not have access to a health club you could do the following exercises just about anywhere

Pushups are a classic exercise which work the triceps (back of the arm which often jiggles when we wave to someone), chest, and shoulders.

You may modify the customary push up by putting one or both knees on the floor rather than straightening them behind you. This exercise might also be performed against a wall. Place your hands on a wall and push your upper body away.

Be certain to work up to three sets of fifteen repetitions. Challenge yourself, but do only what you can to begin.

Bicep curls can strengthen the biceps (front muscle of the upper arm which is the opposing muscle to the triceps). If you’re at home, take two 32-ounce bottles (filled with water) and place one in each hand.

With your knees slightly bent, tummy tucked, back straight, and elbows kept close to your sides, raise and lower the bottles at a moderate pace.

Do three sets of fifteen repetitions, or what you can. Don’t forget to progress gradually, because you don’t want to stress your joints or injure your muscles.

Another way to tone arms and build strength is to participate in arm-specific sports, like rowing, racquetball, tennis, or boxing. These activities incorporate cardiovascular work and resistance training.

There are quite a few other exercises and activities you can do. A varied routine constantly challenges the body. For additional arm-specific exercises, speak with a qualified trainer.

Regardless of your approach, it’s always a good idea to consult with your health care provider before starting a new exercise and/or eating plan.

The relationship you have with your provider can bring insight into any issues that might impact the ability to reach your goals.

The optimum time to workout is the time which is good for you. Early morning workouts really get some people going, release endorphins, as well as enhance mood.

When you love beginning your day with a workout, or find that it’s the only time you can fit it into your schedule, stick with it. Others find afternoon or evening workouts productive and stress-relieving.

When we wake up, our body temperature and blood sugar levels are low, so our muscles aren’t as “loose” as later in the day.

In a perfect world, our muscles are warmer and fueled by several meals (hopefully) later, well after we awake.

There isn’t really a “simple” answer to your second query. It will be helpful, though, to ask yourself the following questions - How hard do you workout (intensity)?

How long are your sessions (duration)? What are your exercise activities? How soon after you awake do you begin exercising? Your answers are important in deciding what may enhance your performance.

For a lot of individuals , exercising with no fuel (food) ahead of time may cause lightheadedness, dizziness, and early fatigue. Research shows that consuming before exercise, as opposed to exercising on an empty stomach, improves athletic performance.

If you have three hours until your workout, have a normal breakfast. Nonetheless, if you’re going straight to a workout after waking up, here are several suggestions

• When your workout session is less than an hour, just snack on any foods that are easy to digest, like bread, crackers, or a banana.

• If your session is one hour or longer, get up a little earlier and have something small to eat - perhaps around 250 to 300 calories - such as toast and fruit or a small bowl of cereal and skim milk.

• Drinking some water before and during exercise is important for hydration.

If you eat before exercising, make certain you allow your body some time to digest and absorb the food. During digestion, our bodies send blood to the stomach to help out with this process.

When we exercise, our muscles need the blood flow, so our stomach becomes a second class citizen and digestion is slowed. If too much food is in the stomach while we’re exercising, we might be uncomfortable.

Additionally take into account the type of food you eat and the activities you do. A number of people tolerate liquids more easily because they leave the stomach more rapidly than solid food.

Some exercisers, such as runners, for example, would prefer not to have the internal “sloshing” around that liquids may cause.

General guidelines for consuming before exercising are

• Three or four hours before exercising, a large meal is fine (600 calories or more).

• Two or three hours beforehand, a smaller meal is suitable (400 to 500 calories).

• One or two hours before, a liquid meal is appropriate (300 to 400 calories).

• With less than one hour, a small snack will do (200 to 300 calories).

In addition, people tolerate foods differently, and the composition of the food matters.

Fats stay in the stomach longest, followed by protein and high fiber carbohydrate, then low fiber complex carbohydrates, and in conclusion simple sugars, which are absorbed fastest.

Sugary foods, such as sodas and candy, are absorbed rapidly by the body and produce a sugar high within an hour of a workout. Along with a quick “sugar high” comes a quick “sugar low.”

Individuals who eat sugar 15 to 30 minutes before exercising may experience a “low,” with lightheadedness and fatigue, during their workout.

If you feel that you  must’ve juice or some sugary snack before exercising, have it only five or ten minutes prior to deciding to start.

This way, there isn’t enough time for your body to secrete insulin, a hormone which lowers blood sugar, causing fatiguing symptoms.

Since everyone reacts differently, try various strategies to determine what assists you the most. Whatever, drink water before, during, and after exercise.

And, have breakfast afterwards, especially if you have not had anything to eat earlier, since this will replace glycogen stores and will keep you going all morning long.